I’m grateful for my training partner @kia__monet it’s a definite help especially when you’re bringing out different aspects of your craft. Two is always better than one 💪🏽💪🏽💪🏽

09:02pm 21/01/2019 124

It’s official, it’s Day 1 of the 8 week @1stphorm sprint challenge!!!
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I’m super excited to see where 2019 takes me and I know that for me to take a step in the right direction, I needed to do this.
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Since January 1st, I’ve had this fire lit under my ass 🔥 it’s something I’ve been needing for a long time. I’m not one for “excuses” but I am one to allow little hiccups in life to stop me in my tracks.
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This is the year I finally work on my mental and physical state. I’ve had the mindset since January 1st that nothing will stop me from pursuing my goals; whether that be work, physical, mental, personal, etc. I will change for the better and feel good while doing it.
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I have also decided to cut any and ALL negativity in my life, I’ve always chose my tribe wisely with an exception here and there but not anymore. I will ONLY surround myself around people who are positive and not allow any negativity into my life.
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I’m doing this for me, who else is with me?
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#mytransphormationstartstoday#transphormation#mytransphormation

09:02pm 21/01/2019 12

current mood: tons of food > tons of shreds 🙌🏼 #canigetanamen
there’s a time & season for everything & right now, in the peak of my reverse/improvement season, it’s time to GROW! 💪🏼✌🏼✖️ #obliqueshangingonfordearlife

09:01pm 21/01/2019 13

PATIENCE and COMPASSION
No matter what you’re goal, two of the most important things to practice are patience and compassion. There are going to be times when things get difficult and you screw up. Patience and compassion with yourself will help you bounce back from these times and stay the course.
What’s a struggle you’ve been dealing with that a little patience and compassion could help you with?
#lean4lifecoach#weightlossstruggle#coppell

Week 1 of the BKO Checkpoint Challenge is officially in the books!
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So now let’s announce a winner!
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Without further-a-do ....
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Our Week 1 winner is: @bluerunnerlight
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Congratulations buddy and let’s keep the hard work coming!
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Since their was so many people who kicked ass this week it was impossible to choose a single winner.
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So.. everyone who posted 7 days on Instagram and tug us will receive point placements for 1st place.
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We took everyone who finished tied for 1st place and we put your names into a simulator.
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We then ran this simulator a total of 20 times.
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The winner was then chosen based on which contestant had the most top placements after those 20 simulations.
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If you didn’t win, I hope you continue grinding and making the most of this challenge and you will win one way or another!
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The placements are posted in the first picture. And the points are posted in picture 2.
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I will continue to update everyone on their standings from week to week and you will see how you are doing.
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Any questions feel free to reach out and we will solve them right away!
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On to week 2!
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Let’s get after it people!
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Congratulations @bluerunnerlight !
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We will be in touch to get you your prize.
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#TeamBKO#BKOFitness

Practice... practice.... practice.....
I have been practicing this dang headstand for like 2 weeks now 😳😬 and it’s still incredibly hard, and I’m still not as straight as I want to be 🙄. I get scared and back off before I tip over 🤣🤦🏽‍♀️
Yogi’s how do I practice straightening up?!? #1stphorm#iam1stphorm#fitmom#equalizerbars#yoga#handstandlove

08:56pm 21/01/2019 23

#mondaymotivation
Day 21
How is everyone doing?!
Today was an upper day. I’ve been fighting some head congestion. I felt gassed while #amrap my bench press - notice the look of dissatisfaction from @a.rod9cpt when I racked it 😂 sorry but my head felt like it might explode.

08:55pm 21/01/2019 11

Thankful to be able to get out here and walk without any pain or brace! Haven’t just got out and walked in a while! Going to start being a daily occurrence! Not much longer and I’ll be running again!!!🏃🏻‍♂️😄 #iam1stphorm#legionofboom

08:54pm 21/01/2019 37

Do you hate the thought of cooking for hours and then cleaning for hours after that?
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Well...I sure do! It took me years to actually start meal prepping because I didn’t know there was a less painful way.
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MICROWAVABLE CARBS & VEGETABLES are the best thing ever invented (see picture)! I use them every week to meal prep super quick!
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⬇️⬇️What’s your favorite way to make meal prep simple?! Let me know below! ⬇️⬇️

“How can I stay on track when I’m so busy?”
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Meal prepping is the easiest way to stay on track with your health and fitness goals. It’s definitely the only way I can stay on track with my busy schedule and being away from home most of the day.
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I prep my lunches and dinners for 3-4 days at a time so that they stay as fresh as possible and I always have meals on hand. If I come home from my 12 hour shifts and don’t have a meal ready it’s very tempting to just eat whatever is easiest.
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In addition to my lunch and dinner, I also prep overnight oats for breakfast and two snacks throughout the day. I usually have a protein bar for one of my meals and then switch up what I have for the other. Lately I’ve been loving yogurt with granola.
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If you’re looking for help with meal plans, today is the last day to sign up for the free Transphormation challenge and get a free custom nutrition and workout plan! The link to sign up is in my bio. I can also help with anything you need at any time😊
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#1stphorm#nurselife#iam1stphorm#legionofboom#transphormationchallenge#mealprep

08:46pm 21/01/2019 06

TODAY IS THE DAY!
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Today is the last day to sign up for @1stphorm transphormation challenge to be entered to win 50k! Whaaaaaa!
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When you sign up you get:
• free workouts (home AND gym)
• free meal plan
• free access to the my transphormation challenge FB page, and my private group
• me as your coach!
• access to blogs, registered dietitian, recipes, etc.
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So what are you waiting for?!
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The link to sign up is in my bio and if you have any questions shoot me an email or DM!
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Let’s start your journey today!

08:45pm 21/01/2019 11

Romanian Deadlifts: This is probably one of the exercises I see people struggle with the most in the gym. It is a bit awkward until you figure it out. But, once you get it, it will come with ease. Simple term suggestions:
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Keep legs close to straight with a slight bend at the knee. You want your feet about hip width apart and your arms about shoulder width apart. You want to kick your butt out and rotate at the hips. Once your hips start to rotate you will begin to lower the weight.
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Keep the bar in a straight line as best as you can. The easiest way to do this is by following your legs all the way down, pushing your butt out and keeping that back straight. If you have good flexibility and are using big weight you'll want to stand on something to allow the full range of motion.
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Go heavy on these! Obviously, you won't be able to go as heavy as regular deadlifts, however, these will blast your hamstrings. Fast twitch muscle fibers respond better to heavy loads so don't be scared to add some weight. Your shoulders may drop some with heavy weight but that is fine as long as your lower back stays straight and in place.
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Also, if you're an athlete this will help your vertical jump a bunch.👌

Day one is here!!! I’m enjoying a healthy snack while I’m meal prepping for this short week. Fun fact about me, I’m actually allergic to raw fruits and veggies! Not like severely, just enough to make my mouth and ears itchy when I eat them. Clearly that doesn’t stop me though! Pineapple is the freaking best! Good luck this next 8 weeks!!! If you don’t get to sign up today, the website and all meal plans, workouts, etc are always available, and they are always free! Click the link in my bio and see for yourself!

It’s not often my gorgeous wife @kel_evelyn_ and I get to get dressed up, but when we do; we do it in style!
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My wife was smoking hot Saturday night and every night! 😉
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What an amazing weekend to be apart of @1stphorm 10 year anniversary and @s2faction 20 year anniversary! Hard work pays off!
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#iam1stphorm#s2faction#dressedup#wefancy#welookgoodtogether

I HAVE EXCITING NEWS! 💪🏽 Today is the last day to register for the 1st Phorm Transphormation Challenge! This is a super awesome opportunity because it enters you into free coaching, all the assistance you will need for your fitness journey, and the chance to win $50,000!
For steps on how to enter....
1) go to my profile
2) click the transphormation highlight
3) view the steps!
4) click the link in my bio and ENTER!
Once you upload your Day 1 progress pictures you will be entered and doing weekly Check-Ins with me!
I am also going to be doing this with you guys so we can all hold each other accountable!
Comment your questions below! 💪🏽🤩 #transphormationchallenge

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..ARE YOU IN ?
#mytransphormationstartstoday
@1stphorm
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..since November 2017 I have been involved in these challenges.. and as much as I dont like posting my photos I am here to be open and to be real with all of you..
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..during the holidays and with some stresses in my life I have managed to put on muscle but also some extra body fat...🙃 yes I said it... and hey I'm ok with it but I know that I can do better and be better..
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..not only do the challenges help to hold me accountable they give me a goal to work toward..
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..my goal over the next 8 weeks and honestly for the rest of 2019 .. is to continue to increase strength , speed, agility, quickness, gain some more muscle and lose some body fat 💯🏈 to become a better athlete all around and to help myself as well as my team move forward.. also to help others in their own journey whether I'm your trainer, accountability partner, or friend..
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..not I or any other coach , trainer, group, can help you if you cant hold yourself accountable..
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..I have entered this new year sprint to help encourage others and motivate , to let you know I'm going through the process with you..
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..I would not ever ask someone to do something I'm not willing to do myself..
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..as my coach says you have got to EARN EVERYTHING..
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..effort is something not taught it is something that you have to find within yourself and give..
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..trust me I have plenty of days I question myself but then Im reminded of my WHY.. even when I feel defeated i keep pushing..i may shed tears ..and be hard on myself but i show up ..for me..my goals..and for others..
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..today is the final day to enter this challenge !! Who's with me ? Let's do this 🖤
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All included upon signing up:
🍱 FREE custom diet plans
💪 FREE custom workout plans
👨🏽‍💻 FREE coaching
💻 FREE Blogs
📽 FREE Training videos
📖 FREE E-Books
🍰 FREE healthy Recipes
📞 FREE help from 1st Phorm's NASM Certified Personal Trainers and NASM Certified Fitness Nutrition Specialists
#1stPhorm#iam1stPhorm#LegionofBoom#wedothework#duespaid#neversettle

08:33pm 21/01/2019 125

Our job is to help you get results. PERIOD❗️⁣
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We’ll help you design a custom meal plan 📝 , offer product samples, and help you with a workout program, all for FREE! As well as show you the best supplements to help you achieve the fastest results possible.⁣
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Next time you stop into a JSS location, be sure to ask one of our guys to help you get the results you’re looking for❗️

I know you might be wondering where Ive been or why I haven’t been posting much lately. I lost my beautiful grandmother Gloria right before Christmas. She was like a mother to me. I lived with her and my grandfather all through elementary school in Brooklyn NY and again during high school. ⠀⠀
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She was such a special woman. Married to the same man for 61 years. She had 10 children, 35 grandchildren and 15 great grandchildren. She had the most loving heart of anyone Ive ever known. I don’t think anyone in this world has ever loved me as much as she did. Since it’s the first time I lost someone so close to me it has been really hard emotionally. ⠀⠀
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One lesson this has taught me is to let go of procrastination. We always think we have more time to do all the things we want in life but time goes by quickly and some opportunities you don’t get again. I hope you take time to make sure that everyone in your life knows how much you love them. ⠀⠀
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I wouldn’t be here if it wasn’t for her and Im so grateful for all the beautiful memories we created throughout my life. She will always be in my heart and mind and now Im going to move forward holding on to all the valuable lessons she taught me. I know that she would want me to be happy and that’s what I plan to do.

08:25pm 21/01/2019 65156

The My Transformation Starts Today Challenge STARTS TODAY!!! If you haven’t entered with me, you should!
IT’ FREE 😮 FREE MEAL PLANS, FREE WORKOUTS, and You will be invited to a Private Facebook Page where we can all discuss our plans, show progress, get great ideas and so much more!
You have absolutely nothing to lose and so much to gain!!! HUGE Plus Side, you’ll also have a chance at Winning $50,000 😳🤑🤗 I’m aiming to Lose more Weight and continue to gain MORE Muscle lol yes I said more, you can barely see them but I promise they’re there and growing!
#iam1stphorm#mytransphormationstartstoday#goals

08:24pm 21/01/2019 19

BIG NEWS💃🏼🤩.
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My cut starts todayyyyy!!!! I figured the 1st day of the transphormation challenge would be perfect timing so here we are👏🏼 I ended my bulk eating 300g carbs & weighing around 148. Starting off the cut with a pretty aggressive drop and then will make small adjustments moving forward. Minus the fact that I’m starving, I’m still super motivated and ready to do this🙈🔥.
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Can’t wait to take you all on this journey with me!!!💕

08:24pm 21/01/2019 1280

I went to the gym with Allen today so was completely out of my usual atmosphere!
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Been a while since I did a leg day vid so here’s my hamstring workout from today.
I waited until my last set on almost everything to record so bear with me 🤦🏻‍♀️
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1. Deadlifts- almost at max weight- 3x8
2. Deadlifts- max weight 2x5-6
3. Single standing/lying leg curl 4x8
4. Seated leg curl 3x10
5. Box jumps 4x10
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Short and simple! Honestly the dead lifts killed me and I was dead after them 💀
Now I’m off to soak up the last bit of this 3 day weekend!

08:23pm 21/01/2019 28

Do not let stress make you cold.
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Something I constantly struggle with is stress. I spend way to much time and energy being worried about the things that I can not control. I let it consume me to the point where I am very cold with the ones around me that I love. .
What’s crazy is half of the things that I stress over usually tend to work themselves out on their own. I need to focus more on one piece of the puzzle at a time instead of the entire picture. I need to enjoy the journey more along the way and not be so fixated on the end result.
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I guess what I am trying to say is that we need to show love to those close to us. Be kind. Make each day count, and don’t worry and stress over all of the little things that are not as big a deal as we tend to make them. .
Have a great week!
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#iam1stphorm#makeeachdaycount#legionofboom

Well, this is super hard to post...😬
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As most of you know, a lot has changed for me in under a year. I went from renting space out of a gym to owning my own gym.
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I went from working with under 10 ladies, to over 100.
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It didn't just happen like that...it certainly isn't something that happens overnight....and it surely doesn't run on its own haha. 🤯
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I switched into CEO, BOSS BABE, whatever-the-heck-you-want-to-call-it, mode and put my full focus on helping others and building a tribe here at my new gym, #LiveFitBabe Training.
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Somewhere along the way, I forgot my own journey and kept letting my workouts and health slide.
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While to some I haven't gotten into too bad of shape, for me...it is not where I hold my standards and I know I don't feel my best.
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So, today marks day 1 of taking back my journey!
If you've noticed lately, ever since January, I've been sharing my own journey more, and brought back the MRSLIVEFIT who I was when I first started.
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JOINING alongside my #livefitbabes doing our 6 week challenge ♥️ and challenging myself to the @1stphorm transphormation challenge too!😁
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Now don't get me wrong, I love sharing my #LiveFitBabes progress and all that's happening at my gym, but I made a separate account for that, @livefitbabe , because I, too, have a journey and to keep to and sharing with you guys first hand is what will motivate you to keep going yourself and in return keep myself accountable!♥️♥️♥️
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Here's to a siiick #transphormation 👊😁

08:21pm 21/01/2019 21136

🚨TWO MINUTE TUESDAY IS BACK!🚨
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I’ve decided to put them on #YouTube from now on. It’s so much easier for me to make sure it’s just about 2 minutes and gives me more time to collect my thoughts. Also, this way, they are never lost!
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I would LOVE if you’d head over to the link in my bio and subscribe so you won’t miss all the fun ahead. In the next week alone I have a two minute Tuesday and a full day of eating low carb. Next week will have another TMT and a high carb eating day. There’s going to be A LOT of content over there that you won’t want to miss!
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As always, if you have any questions you want me to feature on TMT or a full video you want to see, please message me or leave a comment and I’ll be sure to add it to my growing list of topics I want to talk to you about.
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Can’t wait to get this started! Be there at 9am tomorrow for the #TMT to go live 💕

Late lunch today includes some steamed broccoli and ground turkey. I love ground turkey simply seasoned with salt and pepper or taco seasoning! Since I don’t have any taco seasoning today, salt and pepper it is!

08:16pm 21/01/2019 123

Three (3) months ago the only way I could do a lunge was to be near a wall or something I could use to steady and balance myself. I practice lunges every day. Do I have the best form? Nope. But, I don’t need a wall to steady or help balance myself any longer. 🔅 I can’t even begin to tell you how bad my hips are and how horrible my balance was. That’s changing every single day. 🔅 I got very frustrated in the beginning. VERY! But today I’m smiling at the process and success.

07:54pm 21/01/2019 116

Listen
I’m tired of the quick fixes
I’m tired of the fit in 30 days
I remember Back when I was making a body change to be a Fitness guru, Trainer etc.. So I know even though i was already in shape and had the body shape i still had to accomplish some things. This process didn’t take me 30 days it took about 3-6 months and turning it into a lifestyle took even longer even years of building muscle.
So when I see bs** like that I get REAL 😡
Especially for you that don’t do it on a regular basis please know that this change does not happen over night or 30 days. Even if you do see results in 30 days you want a complete lifestyle change right ? I’m sure that’s why you are starting anyways. So it’s going to take some hard work and dedication!
Key things to remember:
• consistency
• set real goals
• knowledge on your body
• hire me🤣
• Learn how to finish
• positive mindset
Feel free to add on to my list if anyone wants !! Ultimately set realist goals for yourself. Don’t let slow progress discourage you. Keep working hard it will pay off 💪🏾❗️